Managing stress

Stress can show up as trouble sleeping, headaches, an upset stomach, feeling on edge or irritable, or having a hard time focusing.

Quick ways to calm down

1. Breathe slowly. Breathe in through your nose for 4 counts, then out through your mouth for 6 counts. Repeat for a minute or two.
2. Move your body. A short walk, stretching, or dancing to a song can help.
3. Step away for a few minutes from whatever is stressing you, if you can.
4. Name what you’re feeling. Saying “I’m feeling overwhelmed” can make it easier to handle.
5. Reach out to someone you trust. Talking it through often helps.

Everyday habits that help

• Sleep: Keep a regular sleep schedule. See sleep basics.
• Eat regular, healthy meals, and drink water.
• Exercise most days. Even a short walk counts.
• Limit alcohol and avoid using drugs to cope.
• Take breaks from the news and social media.
• Set priorities. Decide what must get done now and what can wait. It’s OK to say no.
• Make time for things you enjoy, and try relaxation apps, mindfulness, prayer, or meditation.
• Stay connected with friends, family, or your community.

Getting more help

If stress is getting in the way of your daily life, talk to a doctor, counselor, or mental health professional. Help works, and asking for it is a sign of strength.

If you’re in crisis or need to talk to someone now, call or text 988, or chat at 988lifeline.org. It’s free and open 24/7. You can also text HOME to 741741 to reach the Crisis Text Line. See Crisis Support.